November 1,2018

United Performance – CrossFit

Warm-up (No Measure)

2 Sets:

Run 200m

1 Wall Walk

10 sec Wall Facing Handstand hold at top of Wall Walks

10 Wall Facing Shoulder Taps

(Scale to Feet on Box Pike Hold)

20 Sec Glute Bridge

Metcon (No Measure)

EMOM for 9 min

Min-1- 5 Strict Pull up

Min 2- 10 Barbell OHS

Min 3- 10 box jump overs 20″

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups